Pumpkin seeds have made its way to become a popular snack due to the many health benefits they provide. Though small in size, they give you some of the best nutritional value in minerals and vitamins. If you want to experience the benefits of pumpkin seeds, read on to find out how you can incorporate them into your diet.
If you like to know what is pumpkin seeds good for, I’ve included a link at the end of this post.
Did you know, pumpkin seeds are known as white pumpkin seeds or white kuaci to local Malaysians. In North America, they’re called pepitas, meaning “little seed of squash” in Mexican Spanish.
In this post, I’m referring to shelled pumpkin seeds, those dark-green seeds.
How to eat Pumpkin Seeds
It is relatively easy to include these little seeds to your daily diet. Not only are they nutritious, but you’ll also be adding flavour and texture to your food. Here’s how
5 Easy Ways to Eat Pumpkin Seeds
1. TOP Your Breakfast
Start your day with a bowl of oatmeal topped with pumpkin seeds. It gives you some crunch and nuttiness. Better still, buy muesli mixes containing pumpkin seeds. This will certainly boost the nutritional value of your breakfast.
What’s in muesli? Best way to enjoy them. Read here.
Are you a big fan of avocado toast? Pumpkin seeds go very well with avocado. Top up to get a crunchy finishing with added nutrients.
Even normal toast with jam and butter or your local Malaysian favourite kaya butter toast can be tastier and healthier adding pumpkin seeds. Try it!
2. TOSS Your Salad and Roasted Vegetables
Add crunch to your salad, lunch or dinner. Like nuts, pumpkin seeds are a good source of plant protein, healthy fats and fibre. If you’re watching your weight, this is a good add-on.
When roasting your vegetables, add pumpkin seeds halfway through the roasting time. Roast broccoli normally takes about 20 minutes and you’ll need to toss them halfway for even roasting and this is the time to add pumpkin seeds after tossing.
Pumpkin seeds on steamed vegetables? Hmm, I haven’t tried this though.
3. BAKE Your Goodies
Baking is not for everyone I understand, but if you’re into baking, add pumpkin seeds to your bread dough and muffin batter. That’ll give your baked goods more texture.
If you like, dress the bread dough or muffin with pumpkin seeds before popping them into the oven. Some recipes called for this but personally, I don’t because the seeds will be too toasted. I’ll tell you why this is not good, further below.
4. BLEND Your Smoothies
Smoothies are not necessarily made only with fruits and vegetables. Try adding nuts and seeds to get that nutty flavour and plant protein you needed. This will bring your drink to the next level.
I understand some people use protein powder to improve the nutrition of their smoothies. Why not use unprocessed food, for this instance, pumpkin seeds and healthy nuts to acquire the nutrients.
5. JUST Eat It on Its Own – Healthy Snacks Any Time of the Day
Munching on pumpkin seeds is way healthier than fried snacks, yes. You’re getting all the natural nutrients compared to oily fried snacks or overly sweet kuih-muih.
A pack of pumpkin seeds is convenient to carry along when out running errands or keep in your desk drawer at work. Whenever you feel a bit sluggish, snack away guilt-free.
Which is Better, Raw or Roasted Pumpkin Seeds
While both raw and roasted pumpkin seeds offer health benefits, raw pumpkin seeds offer more nutritional value because some nutrients are destroyed during the roasting process.
On the other hand, roasting brings out their flavour and crunch. So, which is better?
It is recommended to roast at a low temperature of 150°C for not more than 15 minutes. I go for 10 minutes and also depends on what I am using them for. As a snack, definitely roast them, sometimes lightly salted. I make my own multi-grain bread and raw pumpkin seeds is one of my favourite add-ins.
How Much Pumpkin Seeds Should You Eat per Day
So, eating pumpkin seeds is good for health but how many should you eat to reap the benefits.
A handful of pumpkin seeds is about 30g with approximately 85 seeds. This amount gives you about 8g protein, 6g omega-6 and 2g fibre.
The daily recommended fibre intake range from 15g to 30g depending on age and gender. In order to achieve this, you’ll need to consume varieties of food. Nuts and seeds are healthy snacks you must consider. Other high fibre foods include cereals and oats, fruits and vegetables, beans too.
What happens should you eat too many
You need to know eating too much fibre can cause bloating, gas and constipation. These effects may happen after eating 70g of fibre in a day. Each person’s body reacts differently thus one having a bloated stomach does not mean you’ll get it too.
Always remember, a balanced diet is a key to good health.
As with any high fibre food, start with a small number of pumpkin seeds and see how your body reacts. Add more or eat less the next time.
In a Nutshell
Pumpkin seeds have gained popularity as a snack not only because of its nutty flavour and crunchiness but nutritional values too. They are packed with lots of minerals including phosphorus, magnesium, copper, manganese and zinc that are vital for your body. These minerals are needed to support your health especially heart health and help control your blood sugar levels.
The nutrients found in pumpkin seeds make them an ideal ingredient for incorporating into your diet. High in protein, fibre and healthy fats, these seeds will complete your meal – breakfast, lunch, dinner or snack between meals.
Read here to find out what the health benefits of eating pumpkin seeds are.
You can easily add them to your morning or overnight oatmeal, salad or roasted vegetables and smoothies. Don’t forget your bread dough and muffins when you bake. They may not be crunchy this way but gives you texture and much-needed fibre (if you’re struggling to increase your fibre intake).
That being said, always keep in mind too much of anything may not be good. Too much fibre may cause stomach bloating, gas and constipation. Eat, observe and adjust to your needs.
So, do you eat pumpkin seeds? Would you eat pumpkin seeds now that you know the benefits and how easy it is to include into your meals? Tell us in the comments section below. If you’ve been eating them, in what ways? I’m sure readers like to know.
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Now, Let’s Get Started
For US Shoppers, shop on Amazon (using my affiliate link*). There are plenty of choices you can choose from but take a look at what I found ↓
Raw pumpkin seeds from GERBS. Eat them as is or roast them yourself. Buy on Amazon.
Roasted and salted. Can be addictive thus be mindful of the portion when eating. Consider buying on Amazon.
Heirloom Styrian Pumpkin Seeds – Grown in Oregon’s Willamette Valley. Buy now on Amazon.
For my fellow Malaysians, shop on Shopee (Affiliate link*). There’s an excellent selection with good customer reviews.
*I receive a small commission at no extra cost to you. This allows me to enjoy a cup of coffee while writing and share more articles like this one.
Learn more: from me nuttylog
- How healthy is muesli? What’s the best way to eat muesli
- What health benefits do almonds have
- Drinking chia seeds water benefits
Happy shopping and thanks for reading.
Me YourHealthy Corner – Healthy Snacking is Possible
Disclosure: This blog post contains affiliate links as part of the Amazon.com Services LLC Associate Programs and other affiliate services. This means that meyourhealthycorner.com receives a small commission by linking to amazon.com and other sites at no extra cost to the readers.